Baby boot camp: Experts offer advice on how to ease back into shape

Experts in medicine, fitness and nutrition say women hoping to regain their shape after childbirth shouldn't be too hard on themselves.

Jo Ann Kirby

Experts in medicine, fitness and nutrition say women hoping to regain their shape after childbirth shouldn't be too hard on themselves.

The key to squeezing back into that pre-pregnancy wardrobe - or something close enough - includes breast-feeding, healthy eating, exercise and a little self-pampering.

But don't rush it.

Dr. David Eibling, a Stockton OB/GYN who is medical director for Health Plan of San Joaquin, said doctors typically clear moms to resume exercise six weeks postpartum for a vaginal birth and eight weeks postpartum for a C-section.

That's because the body needs to heal after childbirth.

And guess what?

Breastfeeding is one of the first things a woman can do to help her regain her figure.

Why?

"Initially, nursing your child aids in release of oxytocin, which helps the uterus muscle contract and return towards normal," said Mark Van Ness, a professor of health, exercise, sports sciences and bioengineering at University of the Pacific.

After being cleared to resume physical activity, think about doing something gentle and gradual.

The class, which meets at 9 a.m. Thursdays in the mall's food court, encourages moms to tone up in a friendly and compassionate environment.

"We focus on full body cardio, strength and core," Hobson said. "We target as many muscles as we can but especially those core muscles that take a beating during pregnancy and childbirth."

Moms push their tots in strollers around the mall while incorporating movements such as lunges or squats.

In the spring, the class moves outdoors to Stone Creek Village.

"My son was 10 weeks old when I started taking this class," Sarah Neely of Stockton said as she changed 6-month-old Austin's diaper after the workout Thursday. "I thought, OK, nursing is going well, so it's time to start on my fitness goals."

Neely said she feels herself getting stronger.

"I think my legs have undergone the biggest transformation. My stomach is still a work in progress," said Neely, who also takes time out with her 6-year-old daughter Addison for physical fitness. "It's not about being skinny. It's about being a good role model."

That's the attitude, according to one nutritionist.

"Breastfeed your baby and do not worry about the weight loss," Timaree Hagenburger, a Lodi mom who is a professor at Consumnes River College in Sacramento and is also a registered dietician with a master's degree in public health, said. "You will regain your figure."

And the genius in breast-feeding, she said, is that it isn't just amazing for the health of baby and mom, but it also burns enough calories to support gradual loss of that pregnancy weight.

As for eating, these experts say it's good to be deliberate and mindful about meals and to stay well hydrated, since a need for water can be confused with a desire to eat.

"Listen to hunger and fullness cues that your body gives you," Van Ness said, adding that it's often too easy to eat out of frustration and fatigue.

Ultimately, many moms caring for babies and toddlers may find it difficult to even fathom trying to indulge in a little self-care.

But Van Ness said moms need support and nurturing too.

Dads, are you reading this?

And taking time to take care of oneself is ultimately healthy for everyone.

Feel good - not guilty - about trying to get an adequate amount of sleep, taking a walk or indulging in a hot bath.

At the Baby Boot Camp class, Hobson cheered those who showed up.

After all, getting out of the house is half the battle.

When the forecast called for rain on Thursday, Stockton mom Gina Pryor thought the weather would be a great excuse to miss her workout.

But she bundled her 13-month-old daughter up and made it to the mall in time for Hobson's class.

"Just do it," she said, of how to get back in the groove. "Stop making excuses."